2019 Masters Qualifier Prep Cycle Starting Soon!

Congratulations to everyone who completed the 2019 Open! We saw some new skills be tested this year, people hitting new PR’s and athletes pushing themselves to be tested among their peer group.

As you know, the new format for the Masters Online Qualifier means that the top 200 athletes in each age division move onto the Qualifiers and the top 10 athletes who qualified move onto the 2019 CrossFit Games.

We are in the final stages of finding out who our 2019 CrossFit Games Master athletes will be!

This is an exciting time of year so please join us in our Masters Online Qualifier Prep Cycle. The Cycle will begin on April 1st, 2019 and take us to the Qualifiers that occur from May 2nd-6th, 2019.

We encourage everyone to participate in this cycle, even if you didn’t qualify in the top 200.

Why Compete in the Qualifier? 

Because masters athletes only have a handful of opportunities to test themselves in a competitive environment among fellow masters and the Qualifier weekend is one of those special opportunities.

The cycle will focus on preparing athletes for the movements and time domains commonly tested in the Masters Qualifier Workouts. You will find each training day to be divided into age divisions with appropriate volume and progressions for each division.

Our goal during this cycle is to prepare everyone to peak for the Masters Qualifier Workouts and perform at your full potential.

Let us help you make your journey as a CrossFit athlete the most successful it can be.

The post 2019 Masters Qualifier Prep Cycle Starting Soon! appeared first on Invictus Fitness.

Don’t Have Strict Handstand Pushups? Here’s the Plan…
Written by Nichole DeHart, Brittany Weiss & Michele Vieux

Most of our readers would probably have thought, if asked about a year before they began CrossFit, that they would never do a handstand push-up, let alone even think about doing more than one! You’ve probably seen some athletes in the gym knocking out a few handstand push-ups, have seen athletes every year completing these at the CrossFit Games and saw Ryan Gosling (or at least his double) crank out effortless handstand push-ups in Crazy, Stupid Love. So, you might be asking, how can I attain a handstand push-up? Or, if you already have one, how can I improve my technique?

To start, let’s establish a few things you should have before you look to build your Handstand Push-Up (HSPU) prowess. First, you should be comfortable kicking into a handstand against the wall. Become comfortable with being upside down and maintaining a stable position. This stable position should look like the photo above…a straight, rigid line from wrists to ankles.

To obtain a good stable handstand push-up position, think about squeezing your butt and gut tight to maintain a firm midline. Once you have established this position, then you can move forward to the first training phase.

Why is the Strict Handstand Push-up so Important?

We are going to first work on developing a strict handstand push-up. There are many benefits to obtaining a strict handstand push-up. Not only are you making your shoulders stronger and more stable, but you are also forced to maintain a tight, braced midline/core throughout the movement. This piece transfers over to many other CrossFit movements where a strong midline is required to perform the movement efficiently.

Just like you wouldn’t want someone performing a ton of kipping pull-ups when they don’t have the strength to do one strict pull-up, we don’t want someone doing a ton of kipping handstand push-ups if they don’t have the strength to do a strict handstand push-up. The shoulder strength required to complete a handstand push-up is great, and some may not have that strength just yet. Have no fear, we have created a simple training program to help you build your upper body strength to reach the goal of obtaining a strict handstand push-up. With dedication, patience and hard work, you too can successfully attain a strict handstand push-up!

How to DO A Strict Handstand Push-Up:

1. Hand placement: place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward, or slightly turned out 5-10 degrees.
2. Kick up into a handstand, with your heels touching the wall. If you have trouble kicking up into the handstand, try practicing this donkey kick drill.
3. Once you have kicked up, establish a strong, rigid midline position. (see above photo)
4. While maintaining this position, lower yourself until the top of your head touches the floor/mat. Try to keep your elbows at a 45 degree angle as you lower.
5. Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.

The 3 training phases for developing a strict HSPU is listed below. Follow this precisely and do not move onto the next training phase until you are able to complete all the reps and sets at the proper tempo.

First, the exercises:

HSUP Negatives: Kick up into your handstand position. Ensure that your hand placement is approximately 6-12 inches away from the wall and your midline/core is in a tight, stable position. Lower yourself at the assigned tempo until your head touches the floor. Kick off the wall and reset. Make sure to control the descent throughout the entire movement. The tempo should be the same from the start of the negative to the end of the negative. If you are hesitant about the distance you are traveling to the floor, then place an abmat underneath your head to lessen the distance of the descent. As you feel more confident with the negative, remove the abmat(s) until you are reaching the full range of motion.

Handstand Hold: Kick up into your handstand position. Hold for a specific amount of time, maintaining a neutral spine and stable midline/core. Once you feel yourself relax from that tight position, kick off the wall. You can also try a wall-facing hold, which is a little more challenging.

Handstand Push Up with Assist: This is best done with a partner. Have your partner hold onto your ankles. Lower yourself at the assigned tempo and press yourself up. The partner is there to help assist you as you press up, giving as much assistance as needed for you to press out of the handstand.

Wall Walks: Lay flat on the floor with your feet against the wall, hands by your side. Press up to the top of your push up position and take a big step up the wall. Take your other foot and step up the wall so that both feet are pressed into the wall. Ensure that you have a tight midline and, if a tight midline is established, walk your hands and feet up the wall until you make contact with your chest. Maintaining control, begin walking your hands out in front of you while simultaneously walking down the wall until your chest is on the floor. Common mistakes with this movement are generally lose of control on the way down from the wall walk and relaxing the midline. Only walk as far up the wall as your mechanics will allow. Increase the height of your wall climb as strength and mechanics improve.

Wall Runs: Wall runs are alternating, single-arm handstand holds and the time held with each arm can vary depending on the athlete’s ability. Wall runs can be performed facing either toward or away from the wall with the latter being the most difficult. Start in the handstand facing the wall. Keep your glutes and gut tight. You should be in a hollow position with your toes touching the wall, your wrists stacked below your shoulders and your shoulders packed tight into the joint. Slightly shift your weight to your right side and pick up your left hand. Your goal should be to touch your chest and put your hand back down on the ground with control. If you cannot maintain control, walk yourself away from the walk, even as far down as a plank or a pike. If you get to the point where you can easily perform 20 wall runs while facing the wall, you are ready to kick up into the handstand and face the world. 

Training Phase 1

• Day 1 – Five Sets of: Handstand Push-Up Negatives x 5 reps @ 30A1; Rest 90 seconds
• Day 2: Four Sets of: Handstand Hold x Max Seconds; Rest 60-90 seconds
• Day 3: Five Sets of: Handstand Push-Up Negatives x 5 reps @ 30A1; Rest 90 seconds

Training Phase 2

• Day 1: Five Sets: Handstand Push-Up Negatives x 5 reps @ 40A1; Rest 90 seconds
• Day 2: Five Sets: Wall Climbs x 3 reps; Rest 90 seconds
• Day 3: Five Sets of: Handstand Push-Up Negatives w/partner assist x 5 reps @ 40A1

Training Phase 3

• Day 1: Five Sets of: Handstand Push-Up Negatives x 5 reps @ 50A1; Rest 90 seconds
• Day 2: Four Sets of: Wall Runs x 5-6 reps; Rest as needed
• Day 3: Five Sets of: Handstand Push-Ups w/partner assist x 5 reps @ 50A1

Be patient with yourself as you work towards your goal of a handstand push-up, and stay consistent on this program!

How to Modify the Handstand Push-up in Workouts

Bottom line, this is a movement you either have or you don’t. The only way to get them is modifying in ways that are putting you in a strict motion, instead of just always reverting to kipping as a scaling option when they come up in workouts.

Here are some modifications you can incorporate in your training/workouts to help build the strength and muscle endurance to start knocking these out like a champ.

HSPU Negatives: Kick up into your handstand position. Ensure that your hand placement is approximately 6-12 inches away from the wall and your midline/core is in a tight, stable position. Lower yourself at the assigned tempo until your head touches the floor. Kick off the wall and reset. Make sure to control the descent throughout the entire movement. The tempo should be the same from the start of the negative to the end of the negative. If you are hesitant about the distance you are traveling to the floor, then place an abmat underneath your head to lessen the distance of the descent. As you feel more confident with the negative, remove the abmat(s) until you are reaching the full range of motion.

When to use them: Since we are working on a slow and controlled tempo with negatives, they are best NOT used in workouts for “time” rather in gymnastics skill sessions or if HSPU come up in the strength part (usually Part A) of the workout. You might need to start by scaling the number of reps by half, or even more, until you can accumulate longer time under tension and a higher number of reps per set. A goal is HSPU Negatives x 5 @ 51A1 tempo. So that’s a 5-second negative descent; touch your head to the ground for 1 second while maintaining control and not dropping to the head; (A)ssist up which will be either a kick up or a partner assist; and a 1-second hold in the handstand position, maintaining control.

Seated Dumbbell or Barbell Press: Sit yourself down in a “L” position. Your legs should be straight, chest proud, and back is flat. Place the dumbbells in each hand with the top of the bell on the shoulder and palms facing each other. If you are using a barbell, take the same seated position but hold a barbell in a front rack position. From here you fill your belly with air and engage your midline then begin to press. Your finishing position should be arms locked out overhead with bicep by the ear. If mobility is an issue try placing a 25-45lb plate underneath your butt. This will help you find more of a neutral position of you are tight in your hamstrings, hips, T-spine, etc. You can even play around with doing the barbell press with the hands out front – the same position they would be in at the bottom of the HSPU.

When to use them: This modification is great for both strength AND conditioning workouts because they can safely be done at tempo and for speed without getting too sloppy. Either way, pick a weight that you can do for the prescribed number of reps. When deciding how much weight to use, think about a fairly high-level athlete and how many HSPU they might be able to knock out in a row for the workout (usually anywhere from 5-15 reps for most top level athletes in a group coaching class). Pick a weight that allows you to do sets with that number of reps. For example, if the workout calls for 15 HSPU, pick a DB weight that will allow you to do 3 sets of 5 reps with you just squeezing out that 5th rep which will look similar to what someone doing that number of HSPU is doing.

Pike HSPU/ Box HSPU: Place your body in a pike position either with your feet on the floor or with your feet on top of a box. The closer your hands are to your feet the more challenging it is going to be and the further they are away the easier it will feel. As you go for your HSPU, think about creating a tripod position. Your head should land in front of the fingertips which creates a triangle in the bottom. Keeping your elbows in and not letting them flare out, you will then press your head off the floor, drive your head through your shoulders finishing with the chest and head through at the top of the rep. You can modify this even further by putting your knees on the box instead of your feet.

When to use them: This is another modification that is great for both strength AND conditioning workouts. Just take caution when doing it for “time” so that you don’t get sloppy and fall off your box. Another thing that tends to happen when doing this modification for time is that the reps start to look more like a decline push-up rather than a HSPU. If you get partway through your workout and find that you are struggling to maintain the upside down “overhead” position, then switch to the seated press for the rest of the workout.

Place A Mat Underneath Your Head: Placing a mat underneath your head to shorten your range of motion is always an option. That being said, if you are using a mat that is only allowing your elbows to move an inch, consider choosing a different modification option from above that is going to let you achieve more range of motion. The goal here is to continue decreasing the height of the mat, over time, until you can lower your head to the floor with control.

When to use them: This modification can be mixed in at times, but shouldn’t be your go-to due it not allowing you to train the full range of motion for the HSPU. If you just want to practice lowering yourself in a negative and you can’t quite make it all the way down with control, this is a good option for you to use in the strength portion of the workout. Or, if you can lower all the way with control but can’t quite press out of the bottom, this will give you that stimulus while taking out some of the difficult range of motion. Please note though, you are TAKING OUT range of motion which means you are not getting stronger in that area which is why you should mostly focus on other modifications and use this as more of a test to see how close you are to performing HSPU with full ROM. That way, you set yourself up for success instead of injury. 

The more confident you feel upside-down, the easier high volume handstand push-ups will feel as long as you have the strength. If being upside-down is something you struggle with try incorporating more handstand work in your everyday training. All of the above options will help your transition in being upside down for long periods of time easier. 

If you want to learn how to get better at other CrossFit Gymnastics movements like handstand push-ups, handstand walks and more check out our Gymnastics Program.

The post How to Do Handstand Push-Ups: A Quick Guide for Beginners appeared first on Invictus Fitness.

This Dream Doesn’t Expire
Written by Invictus Athlete Dawn Stoll

This morning, a woman walked into my Box. She was terrified. She had so many questions. She wanted to make a change. She wanted to try something new. But she was wondering if CrossFit was for her. She was wondering if she would fit in. She was wondering if she would make a fool out of herself in front of the class. I assured her that she was amazing. That our coaches would work with her. That every single workout could be modified so that she COULD FINISH and feel amazing doing it. I promised her that I understood. She didn’t believe me, so out came the progress pictures – the ones that showed me when I was wondering if CrossFit would be for me. When I was wondering if I would fit in. When I was wondering if I would make a fool out of myself in front of the class.

Back When I Was the One Wondering

Unlike most gym owners, I have not always been fit. I was an athlete throughout high school and college, but once my college years were over, I steadily packed on the weight. I tried diet after diet, workout program after workout program. I became a mom for the first time at 23, and again at 26. Each time, I “ate for 2” and was never able to get back down to my pre-pregnancy size. I would join a gym, and find 50 reasons not to go. When I made it to the gym, I was lost, and I had no idea what to do.

I figured that I would try and work on my nutrition. I counted calories. I watched my fat. I ate low carb. I counted points. You name it, I tried it.

The Tough Choice that Felt Like the Last Option

In the Spring of 2010, I felt like I had no other choice. That nothing else would work. I was 31 years old and I was carrying 338 pounds on my 5’10” frame. I was sore. I was tired. I couldn’t play with my kids. I made the decision to consult with a surgeon and had a lap band placed around my stomach.

Here was the problem with this surgery. It didn’t teach me any new habits. Yes, it slowed down my eating. But only for things like rice, or chicken, or vegetables. I could still drink milkshakes. And on the days where I was “stuck” or “swollen”, a bag of tortilla chips soaked in cheese dip would slide RIGHT through. While I did manage to lose around 80 pounds, I was starving myself.

In the fall of 2011, my band slipped and I had to have it completely deflated. Over the course of the next 3 years, I regained all but 30 pounds of what I had lost. I was still getting “stuck”, even with no fluid in the band. And it was miserable. Although I often feel like this was one of the worst decisions that I’ve ever made, it definitely started me on the journey to where I am today.

The Catalyst for Permanent Change

Fast forward to April, 2014. My husband was on his way home from work and noticed what looked like a CrossFit Gym going into an empty building in our very small town in Southeast Mississippi. We had seen CrossFit on TV. And on Facebook, some of my friends who lived in other states were doing it. We asked some questions, and it was DEFINITELY a CrossFit Gym.

It took me about a week to gather up the courage to send the owner a message, and when I finally did, I typed out an email as tears were streaming down my face. I asked questions like – Will I fit in? I’m a morbidly obese woman in my 30’s, are you SURE this is something I can do? And I laid it out there for them. I had been mocked and laughed at in the gym SO many times. I was not willing to do that again. He assured me that this was the place for me. That I would be welcomed with open arms. That I would be encouraged. But that while they would scale things for me, they would also be pushing me.

I set up a date with him to give it a shot. I pulled up to the building and I watched as a State Trooper walked in, and then another very athletic man walked in. A woman who was absolutely ripped walked in. I sat in my car, physically shaking. After about 5 minutes, I worked up the courage to go in. And that was the very best decision that I’ve ever made.

When I first started CrossFit, I couldn’t run 200 meters. I couldn’t even JOG it. I couldn’t do a push-up. I could barely lift a barbell above my head. But that Trooper? The days that we ran, he would finish his run and then run with me, so that I would have someone to run with. That ripped woman? She cheered me on every time I lifted. For 6 months, I cried every night when I went to bed because I hurt. And I cried every morning when I woke up because I hurt. But every day I went back. Yes, the weight dropped off, but it became about so much more than what the scale said. It became about what I could DO. Every day, I was doing something new. Every day, I was lifting heavier.

Things That “Happen” Can’t Stop Me – They Make Me Stronger

In May, 2016, circumstances changed and I was forced to change Boxes. I joined a Box that I swore I would never drive to (15 minutes away instead of the 3 that the current drive was), that had athletes that absolutely terrified me. The trainers pushed me in ways that I hadn’t been pushed before. I started working on my gymnastics skills, another thing that I hadn’t really been exposed to at my first Box. My dreams started growing and I started looking for ways to make them become a reality.

I started dialing in my nutrition. I hired a food coach and started counting my macros. This time around, yes, it WAS still about losing weight, but not because of what the scale said. It was about losing weight because it’s difficult to pull 230 pounds up on a pull-up bar. And it’s difficult to handstand walk when there is 230 pounds over your hands. While working with my food coach, I was able to shift my body composition and lower my weight to the 195-200 range.

Coaching Others to Reach THEIR Goals

In the Fall of 2016, I became a CF-L1. I was 37 years old and had finally found my dream job. Coaching. Helping people achieve their goals. Believing in them more than they believe in themselves. Seeing the possibilities that they have in front of them, and helping them get there.

In the Spring of 2017, I became a Fitness Nutrition Coach. After seeing the effect that proper nutrition had on MY goals, I had to be able to offer it to the athletes that I was coaching. I had to know more about the whys and hows of what was working and how to make it better.

Becoming an Invictus Athlete

Also in the Spring of 2017, I started adding in the Invictus Competition workouts to my daily training. Single sessions weren’t enough, so I started double sessions. Things were going great, but I was still having issues with my lap band. I couldn’t fuel my body the way that it needed to be fueled to do the type of work that I wanted to do.

In September of 2017, with an amazing amount of support from my coaches, I had the lap band removed. While terrifying for me (I had worked out every day, twice a day, for a LONG time!), taking the time to have it removed was such a fantastic decision. My body responded immediately, and the quality of my training continued to improve.

As I was recovering from my surgery, my CrossFit coach at the time encouraged me to seek out some more info on the Invictus Athlete Program, and in December of 2017, I decided to give that a shot. My skills continued to develop, and there was so much more that I was able to do. So much more that I was able to lift. My dreams started to grow.

Putting it All Out There

In February of 2018, I decided to really put it all out there. To write it down, in black and white. My goal was to make it to the Master’s Online Qualifier in 2019. I was going to be 40. I needed a big goal and this was the biggest one that I felt I had the possibility of attaining. But I needed help.

Once again, I turned to Invictus, and started Remote Coaching. And Nichole has been a game changer for me. She has helped me not only with my skill work, but she’s helped me with my mental game plan. She’s helped me maintain my focus, and to not get sidetracked by things that happen that just don’t matter. She’s allowed me to complain, but then in the gentlest, most “Nichole” way possible, has told me to just put my big girl panties on and deal with it. The world isn’t ending. And most importantly, always reminding me to find joy in the journey.

Living the Dream

Because I didn’t already have enough going on, in March of 2018, God blessed me with the opportunity to purchase the Box I had been working out in. While it hasn’t always been easy, it has been one of the most rewarding adventures I’ve been on in my entire life. And while I’m STILL (after 11 months) struggling to find balance between my work and personal life, I’m living the dream! I have the honor of coaching a bunch of really amazing athletes while being able to focus on my OWN training and my own dreams and goals.

I still have a long road to go, but I can’t imagine a life without MY coaches. In September of 2018, I started Invictus Nutrition Coaching with Jenn Ryan, and she has sure done her best to keep me in line too! Between Nichole and Jenn, I’m not sure I could possibly be in better hands. And I’m pretty sure they’re stuck with me until they decide that they’ve had enough of me.

I Never Thought I’d Appreciate Burpees

Unexpected things are going to continue to come up. Plans are going to change. As I’m writing this, I’m icing my shoulder from a fall I took 16 days ago. I sprained my AC joint, and I can promise you that THAT was NOT in my plans. But it sure is making me appreciate the little things, like burpees and pull-ups. But I got to workout with a barbell today! A REAL BARBELL!!! It was enough to literally bring tears of joy to my eyes. I don’t think I’ve ever anticipated being able to do a burpee like I am right now. And that is something I never thought that I would ever say.

So, tonight I get to go to bed, knowing that I gave today all that I had. I worked out to the very best of my ability. I coached so many amazing athletes. And tomorrow, I get to do it all over again. Maybe this year isn’t my year. I still have a LOT of work to do. But I’m not letting go of the dream. This one doesn’t have an expiration date.

**Coaches Note: I asked Dawn to write about her experience because she had a very relatable perspective of CrossFit when she first started. She also has an incredible story to tell of triumph and determination. I am so proud of her as an athlete, but more importantly, as a person. She has worked so hard to be healthy, from the inside out, and continues to strive for improvement. Her story is one that I wanted people to hear about because we all have loved ones in our life that may be afraid to take that first step towards better health and wellbeing so maybe her story can be a source of inspiration for those who are so close to taking that first step.**

The post This Dream Doesn’t Expire appeared first on Invictus Fitness.

The Ultimate Guide to Double-Unders
Written by Michele Vieux & Nichole Kribs

Some of us grew up jumping rope, participating in events like Jump Rope for Heart and other jump-a-thons. Double Dutch was a common game on the playground for many. Boxers and other fighters are known for their crazy rope skills as well – crisscrossing the rope while spinning in circles and jumping on one foot.

Then there are those of us who get tripped up even looking at a rope but WANT to be able to perform fancier versions than the sloppy single jump, not only to look cool but so that we can get the biggest bang for the buck on our workouts.

No matter where you are in your jumping journey, there’s always room for improvement. This guide will help advance you to the next level of Double-Under Ninja whether you’re already knocking out 10 in a row or if you’ve set your sites on your first rep.

Let’s start from the beginning. If you are past this point in your journey, you can skip down to the skills and drills portion to refine your jumping and spinning technique.

What is a Double-Under?

Double-unders, or dubs, as they are also known, is a way of jumping rope but instead of the rope passing under the feet once for each jump, it passes under twice. The speed of the jump remains the same, but the speed of the rope must be much quicker to execute these.

1 Jump + 2 Rope Revolutions = 1 Double-Under

Why do we do double-unders?

What better way to increase the heart rate with little equipment and space needed, especially if the weather outside is not conducive to running or you don’t have access to the outdoors? This exercise requires only you, a rope and a tiny bit of floor space but gives you one of the biggest bangs for the buck as far as cardio and more!

What are the Benefits of Doing Double-Unders?

The double-under provides many benefits for athletes, like providing a great neurological stimulus, improved general physical fitness (cardio) and assists with agility, balance, accuracy and coordination. Why is developing neurological adaptations important? Well this can help neural pathways linked to muscles be more efficient in transmitting messages!

Double-Unders vs Running

Although some of the benefits are similar between double-unders and running for improved general fitness, dubs offer more for neurological adaptations than running does. The two also have some things in common when it comes to technique, however, it is still possible to run with poor technique but improper technique on double-unders usually means that you aren’t able to consistently complete reps and/or that you leave the gym after a workout that includes them with whip and lash marks on your arms and legs.

With both running and double-unders, poor technique can lead to injury, so it is recommended that you manage your volume and get a coach’s eyes on you before attempting too much distance or too many reps.

Muscles Worked When Doing Double-Unders

Of course, dubs work your feet, calves, quads, abs and even forearms and shoulders. But, the number one muscle worked in this exercise is the heart! Just a short burst of dubs – or even just ATTEMPTING them – gets your heart pumping like no other exercise out there (other than the Assault Bike).

Should Everyone do Double-Unders?

Not all of our athletes should be attempting to master this skill. If you have plantar fasciitis or arthritis of the knee, hip or ankle then the repetitive jumping will have too much of an impact on those joints and the foot, possibly worsening those injuries. Check out the section below on alternative movements if you fall into this category.

How to Select a Jump Rope

There are so many rope manufacturers and pretty color combinations to choose from when selecting a jump rope to do double-unders. But all are not the same, especially when you’re first starting out.

How Long Should My Jump Rope Be?

The length of the rope is important regardless of which type of rope and which weight you choose. There are two ways to determine the proper length of the jump rope. The first is “static” rope length.That’s the actual length of a rope not in motion. Stand on the middle of the rope and pull up either side. The handles should be about armpit height or if you’re new a little bit higher.

The second is “dynamic” rope length. That’s the rope in motion where the athlete’s mechanics can influence the effective length of the rope. Again, for those who are newer, a little bit longer rope is usually desired. When standing, there should be a little bit of slack on the floor, but not so much that you’re going to trip all over it. Most places you may purchase a rope can help with that.

How heavy should my rope be?

The weight of the rope also matters. If you are just starting on your double-under venture then a heavier rope may be more beneficial for you. A heavier rope allows for more feedback so you can ‘feel’ where the rope is when jumping.

For those who have double-unders but are looking to improve in efficiency and speed then a lighter rope with ball bearing handles is recommended. The light rope, coupled with a ball bearing handle, will allow you to whip your wrists quickly for a fast turn over on the rope, making for very speedy double-unders.

And yes, you should purchase your own rope so that it is the perfect size, weight and speed for you! This is crucial for those looking to master this skill.

How to do Double-Unders

Step #1: The Jump

Just like when we are learning any new movement, we start with the basics. Beginners, do this first, even before you pick up a rope!
Without a rope…Start by practicing jumping on the balls of your feet with a tight, straight midline and neutral spine.
While you are jumping, review the concept of pulling the knees up and landing on the balls of the feet with the heels gently kissing the ground.

Take a video of yourself to see if you are performing any of these faults so that you can correct them BEFORE you add the complexity of a rope in the mix.

• Double-Under Fault #1: Donkey Kicking (Kicking the feet behind you)
• Pike Jumping (like a dolphin kick)
• Tuck Jumping (super high, knees-to-chest jump)

These faults disrupt the ability to jump efficiently, as well as losing the midline stability during the jump. You should be jumping with your feet under the hips and toes pointing forward. Your jump should be virtually silent so no stomping!

Step #2: The Single-Under

Once you have a solid and consistent jump that is free from the errors above, you can begin using your rope. Keep these things in mind.

• Elbow and Hand Placement: These are what determine your rope position. Your elbows should be at your sides and hands at a 45 degree angle to your body. You should be able to see your hands from your peripheral vision at all times during your jumping. If you have your hands way out to the side then you’ll lose sight of the rope and the rope will become shorter, resulting in a higher jump to clear the rope and you will be punished with the very painful rope whips on the backs of your legs.
• The Jump: The jump should be the same as Step #1, relaxed and easy on the balls of the feet with a strong midline.
• Shoulder Position: Your shoulders should be back with a tall chest but the upper body and arms relaxed.
• Wrist Speed: Practice spinning the rope with a flick of the wrist (instead of arm circles). Mimic shaking your hands dry and that will help give you an idea of the wrist speed.

Even the single-under is challenging for many so until you are a single-under ninja, don’t move on to attempt the double-under as the neurological component isn’t there yet. Continue to work on the single-under before moving on to Step 3.

Step #3: Jump, Jump, Jump, explode (double-under attempt)

Solid with your singles? Now it’s time to turn up the speed – of the rope, not the jump – and hit some dubs! Most beginners will still need to mix in singles with their doubles for a while before they are able to string together multiple reps of dubs.

• Single, single, single then double attempt. Finding an even cadence with the singles and then attempting the double usually assists athletes in finding that pace with the double-under. Frequently, when trying to go for a double-under right out of the gate, people tend to try to jump too fast and cannot find the correct timing.
• Keep the speed of the jumping should remain the same throughout and you should speed up the ROPE on the double-under attempt.
  Common faults in double-unders and their fixes in this step include:
  • A double-jump as you double spin. Understand that the jump for the double is more explosive than the single jump and you should be jumping higher and spinning the rope faster at the same time to make the double-under happen.
  • The tuck jump commonly returns when athletes first start attempting doubles. Cueing yourself to “become long” or “jump tall” are good cues to straighten the jump.
  • The Traveling Double-Under. This is where you move forward or backward while jumping so that you finish your set a few feet from where you started it. To correct this, pick a focal point and keep your eyes on that while jumping. Draw a circle on the ground and try to stay within it.
  • The Pike Jump. You might also check to see if you are leaning or throwing yourself forward in the jump. If so, give yourself the “jump tall” cue.

If you are not getting consistent double-unders on the 4th attempt, keep working on progression #3. Once the double-under is happening consistently (about 10-15 reps, with singles in between) you can start to take away the singles.

Check out coach Nuno Costa’s tips video for becoming more comfortable with the jumping rhythm for double-unders:

Step #4: Remove Single-Unders

Got a good rhythm with your single, single, single, double and you’re consistently hitting every double you attempt? Time to start stringing together doubles without singles in between reps. You are well on your way to being a double-under ninja!

Start to take one away at a time, that means single, single, double-under.

If you are proficient at the double-under with two singles between the dubs, then take another single away until you’re attempting to make you doubles without singles in between.

Keep removing singles until you are proficient at double-unders without single jumps in between.

Double-Unders for Beginners: How to Improve Fast

Practice! If you’re still working toward dubs then spend time a few days a week working on the drills above. Remember, you are not only creating muscle-memory with this movement, you are laying new neural pathways and that takes repetition i.e. practice!

For those who can do consecutive double-unders but larger numbers escape you, do them before you workout each day. Maybe the first few days it’s going for 30, then the next time it’s 40 and so on. Before each jumping session you should perform 10-20 reps of each of the drills as a warm-up. If this is the case for you, it’s likely that you just need to improve your cardiorespiratory conditioning a bit and guess what will do that? Yep, more reps – practice!

Double-Under Tips

1. Relax!

It may sound crazy or patronizing, but the more you relax, the easier these will be to pull off. When we tense up while attempting dubs, we end up changing our good technique, shortening the length of our rope and even forgetting to breathe. None of those things will help you get better at dubs.

2. Reset Your Jump Rope at the End of Sets

When doing double-unders in a workout, take two extra seconds at the end of your set to place your rope on the floor in a U-shape so that you can easily get into your next round. If you don’t do this, you will waste time trying to untangle your rope and get into your set next time you get to that station.

3. Practice Makes Perfect

Annoying, right? But there is NO way to get better at double-unders unless you practice. And, practicing double-unders will help you get better at other movements as well. Five minutes a day is all it takes to see improvements in a very short amount of time.

4. How to Count Double-Unders

In competition, or if you are doing double-unders as “prescribed” (Rx), then you count ONE rep for every ONE jump that the rope passes under your feet TWICE before they hit the floor again. This can be a tricky movement to judge so if you find yourself in the position of having to count someone’s reps for them, just watch their feet and count every time they catch air. You will begin to learn how to “hear” the double reps while watching them jump, making it a little easier to judge the movement.

Why Can’t I do Double-Unders?

Check yourself for the common faults above and make any necessary adjustments to make sure your dubs are as efficient as possible. Yes, they are tiring, but your arms and shoulders should be excessively tired to the point you lose your grip or have to stop. And you shouldn’t feel like your calves, achilles or knees might explode on your next rep due to the pounding.

If you’ve checked your technique and are fault-free but are still struggling, then it’s likely due to your cardiovascular conditioning. There are many ways to improve that – practicing your dubs is one!

Feel like neither of those is the problem? Or have you suddenly stopped being able to do double-unders when you’ve previously been able to do them? Then your central nervous system (CNS) could be fried. This is usually a temporary condition so make sure you’re getting good rest and just give yourself a mental break, including testing one rep maxes, which use a lot of CNS function, and then see where you are in a couple days.

Double-Under Alternatives

If you shouldn’t be doing double-unders or jumping because of an injury, this is a good opportunity to get creative! Some examples of substitutions for the double-under are Russian Step-Ups, Assault Bike, Kettlebell Swings or Rope Whips. What you should be looking for is something that gives you the same stimulus for accelerated heart rate, explosive movement and for the same amount of time that it would take someone who had good doubles to do that amount of reps.

How to Approach a Double-Unders Workout if You’re Not Quite a Ninja Yet

So what do you do when double-unders come up in the workout of the day but you don’t have ANY yet, or you aren’t quite the ninja with them that you aspire to be? There are a few options, depending on where you are with them.

Single-unders should only be a focus if they continue to be a challenge for you. If that’s the case for you, do singles when doubles come up in workouts and spend time practicing doubles as part of your warm-up or supplemental work (instead of during the workout). A 3:1 or 2:1 ratio is a good plan depending on the your ability. For example, if the workout calls for 50 double-unders, you will do 150 single-unders if you are using the 3:1 modification ratio.

If you have some double-unders but they are still few and far between, set a time limit for you to do attempts in your workout instead of spending all of your workout at that one station trying to get all of the prescribed reps. For example, if the workout calls for 30 double-unders, a very proficient athlete should be completing 30 double-unders in no more than about 30 seconds and an someone who is average with the movement might take 60 seconds to complete the 30 reps, so give yourself no more than a minute to work on double-unders – the amount that the average group coaching athlete would take – and then move on to your next exercise. This will allow you to get the practice of doing them in a workout but also allow you to do other parts of the workout too.

Another modification is to do the double-unders but cut the reps in half. This is a good modification for those who can do single, single, double fairly proficiently. So if the workout calls for 50, you will do 25 and it will probably take you about the same amount of time as the average person doing 50 which means you are keeping the intended stimulus of the workout.

Another option for those who can do single, single, double fairly proficiently but sometimes still miss the doubles is to count “attempts” of doubles. So you will go for the prescribed reps (or even cut them in half) and count every time you ATTEMPT a double, whether you make it or not. So it would look like this: single, single, double attempt (1); single, single, double attempt (2)…and so on. Only count the DOUBLE attempts, even if you don’t actually make them.

Double-Under Workouts

There are a number of ways to test yourself and your improvements made on double-unders. Here are a couple of sample workouts you can do to monitor how much of a double-under ninja you are becoming. Besides the time it takes to complete these workouts, also make note of how your body feels during and after. Are your shoulders less tired than the time before? Did you stay within your circle while jumping? How are your calves and knees feeling? Any soreness? Give them a try and retest every few months. Happy jumping!

Double-Under Workout #1: 100 Double-Unders for Time

(or 50, or 30…depending on where you are in your journey)

Double-Under Workout #2: “Annie”

50 Double-Unders
50 Sit-Ups
40 Double-Unders
40 Sit-Ups
30 Double-Unders
30 Sit-Ups
20 Double-Unders
20 Sit-Ups
10 Double-Unders
10 Sit-Ups

The post The Ultimate Guide to Double-Unders appeared first on Invictus Fitness.

Slow Cooker Enchilada Bowls Recipe
Recipe by Nichole Kribs

This is a GREAT meal to make for mid-week dinner if you want something easy and tasty that will please the masses and set you up with enough leftovers for lunches to finish off the week well prepared.

This enchilada bowl is packed with so much flavor and texture to that you won’t even notice there’s no shell! And it’s guaranteed to satisfy the craziest of Mexican food cravings (which I often have). The great thing about this bowl is that you can customize it for your personal preferences with the toppings you use!

Ingredients

• 2-3 Boneless Skinless Chicken Breasts
• 1 Can Diced Green Chiles
• 12 oz Enchilada Sauce (I like Trader Joe’s)
• 2 Cups Cooked White Rice
• 1-2 Cans Beans (black, pinto, kidney, etc.)
• 1-2 Avocados
• Chopped Cilantro
• Salsa or Pico de Gallo
• Shredded Jack Cheese (optional)

Directions

• Dump the can of diced green chiles into the bottom of your slow cooker.
• Place the boneless, skinless chicken breasts on top of the chiles.
• Dump the entire jar of the enchilada sauce on top of the chicken breasts.
• Cook on the low setting for 6-7 hours.
• Heat the can of black beans on the stove for 5-8 minutes (you can also microwave the beans).
• Chop your bunch of cilantro and dice your avocado(s).
• Take the chicken out of the slow cooker and shred with two forks.
• Place the chicken back in the slow cooker and submerge the chicken in the enchilada sauce.

Serve

Place a ½ cup of rice into the bottom of your bowl. Place ¼ cup of beans on top of the rice then place 4-6 ounces of chicken on top of the the rice and beans. Top with cilantro, salsa, avocado and shredded jack cheese.

Enjoy this tasty version or have fun coming up with your own!

The post Slow Cooker Enchilada Bowls Recipe appeared first on Invictus Fitness.

3 Holistic Remedies for Back Pain
Written by Nichole Kribs

Unfortunately, most of us have experienced some type of back discomfort. Whether it is from training, sitting at a desk all day, a car accident, a freak accident (the list goes on), many of us have experienced some type of back spasm. A back spasm can happen suddenly and can be extremely uncomfortable and very painful.

What is a Back Spasm?

According to Spine-Health, a back spasm is an involuntary contraction of a muscle that can cause a great deal of pain. This involuntary contraction can be caused by a traumatic event, accident or inflammation and the muscles that support the spine go into a spasm. This leads to pain and loss of range of motion, which can severely limit movement of any kind. Does this sound familiar?

Why Pills Should Not be Your Long Term Pain Solution

If you look at most medications, both prescription and OTC, most of them deal with treating the symptoms, not the cause, and most have harmful or dangerous side effects that could be just as bad or worse than the original problem.

Take Ibuprofen, for example, which is used to “treat” pain, that pain is usually an underlying symptom of something else. So, when we pop pills, we’re usually just masking one of the symptoms and not addressing the root cause like your injury or overuse tendonitis, or the pinched nerve in your shoulder, so it never actually gets better.

Besides keeping you from being a better athlete, NSAIDs, anti-inflammatory, and over the counter pain medications have been linked to not only G.I. and cardiovascular problems – which many of us already know about – but also bone and tendon weakening – something many may not know. So, when you take NSAIDs for tendonitis or other chronic pain, which means you’re taking multiple pills per day for long periods of time, you are actually weakening the exact thing you are trying to fix! NSAIDs – Ibuprofen, Advil, etc. – have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply (Greene)

Try One or All of These Holistic Pain Remedies Instead

#1 – Epsom Salt Bath

I love me some epsom salts. This mineral compound of magnesium and sulfate can help reduce inflammation, which is a key component in helping back spasms calm down. A key part to allowing our bodies to recover is to get our bodies and minds relaxed. Taking a few minutes out of the day to totally disconnect and soak is a great way to relax, both mentally and physically.

Here’s how to make your bath time the ultimate experience for relaxation and recovery:

1. Run your bath water as hot as you can stand it.
2. Add 2 cups of epsom salts. Epsom salt is a pure mineral compound of magnesium and sulfate.
3. Add 10-15 drops of essential oil. Using essential oils in your bath can help relax and calm you. I, personally, am a big fan of lavender but other essential oils, like arnica and peppermint, are great for helping with muscle soreness. Adding some drops of essential oils, like lavender, can help relax you by calming the parasympathetic nervous system, increasing blood circulation and reducing stress. Plus, your bath will smell so lovely!
4. Soak for 12-15 minutes which will allow your skin to absorb depleted magnesium levels from strenuous training. Epsom salt also helps reduce inflammation, which is great for athletes trying to recover quickly and effectively.

#2 – Float Tank

If the logistics of manipulating your body to sit in a bathtub are too painful with your back spasms, then try getting yourself to a Float Spa to lay in a float tank. Soaking in water with a literal ton of magnesium dumped into it, making you float like you’re in the Dead Sea, along with sensory deprivation can help a tremendous amount in relaxing the muscles to reduce spasms.
Whether you are feeling stressed out, suffering from back pain or just plain curious, flotation therapy could be a positive experience that everyone should try out at least once.

By default, the inside of the tank is pitch black and soundless, providing a complete sensory deprivation experience. (I say ‘by default’ because some places will play massage/spa-type music for you by request.) Now, floating around in a pitch black silent tank might seem like a terrifying thing for people who are claustrophobic; the tank size is designed to fit an average sized man with outstretched arms, so it’s not very big. But for the rest of us, it can actually be quite the relaxing experience.

How Floating Helps with Pain Management

In 2005, the results of a meta-analysis study showed that floating has positive effects on physiology (e.g., lower levels of cortisol, lower blood pressure), well-being, and performance [2]. The claim of the release of endorphins (or more specifically, beta-endorphins) is still up in the air. Some preliminary studies have suggested that flotation therapy can facilitate the release of beta-endorphins in the brain, which can induce a euphoria state in humans and help with pain reduction [3]. Other studies, however, have found that endorphin levels are not affected by flotation, even though subjects did experience a reduction in pain [4]. Non-scientifically speaking and from personal experience, floating literally takes all the pressure off the joints, including the back, which alleviates pain.

#3 – Castor Oil Pack

Castor Oil can help improve function of the lymphatic system by penetrating deep into the tissue. The improved circulation of the lymphatic system means that it can better clean out toxins and decrease adhesions that your body is dealing with, particularly in the area of your spasm. Placing a castor oil pack, coupled with heat, on the affected area can help improve circulation, clean out toxins and improve range of motion by creating some movement in the tissue.

Here is how you can create your own castor oil pack:

1. Place a good amount of Cold Pressed Castor Oil (¼-½ cup) on a 100% cotton or wool cloth
2. Place the cotton or wool saturated cloth on the affected area
3. Use plastic wrap to secure the cloth on the desired area, then wrap around your body so it stays in position
4. Place a towel on top of the plastic wrap (this protects the plastic wrap from melting)
5. Apply a heat source (heating pad or hot water bottle) on top of the cloth
6. Lay in a relaxed position for 45-60 minutes

Still Looking for Pill Assistance? Try Some Supplements First!

Our resident supplement guru, Coach Calvin Sun, recommends these three supplements, in combination, to address joint and inflammatory pain.

Curcumin

Curcumin is a compound typically found in turmeric. Research has found curcumin to be a potent anti-inflammatory as well as have antioxidant properties [1]. Curcumin by itself tends to have poor bioavailability so it’s best to pick a curcumin supplement that includes piperine to increase absorption or, for even better results, a phytosome form of curcumin such as Meriva. One study found that a 2-gram dose of Meriva had comparable pain relieving effects as a 1-gram dose of acetaminophen without the concern of liver toxicity [2]. I recommend Thorne Research’s Meriva capsules.

Directions: Take 1-2 capsules (500-1000 mg), twice per day with a meal that contains fat if possible.

Fish Oil

Numerous studies have found that supplementing with fish oil produces a variety of health benefits including reduced inflammation, improved blood lipid profiles, cardiovascular disease prevention, and even improved cognitive function. In terms of joint health, research has found that fish oil can help reduce joint pain in patients with osteoarthritis and rheumatoid arthritis [3].

Directions: Take 1-2 capsules with your curcumin and possibly a second dose of 1-2 capsules with another meal that contains fat.

Hydrolyzed Collagen

Collagen is a special type of protein that is composed mostly of the amino acids glycine and proline. It’s the same protein that makes up your connective tissue structures, like your tendons and ligaments. It’s also the same protein responsible for the health benefits of bone broth. One peer-reviewed study actually found that collagen is so effective in reducing joint pain and assisting with structural repair that even patients with osteoarthritis saw an improvement in their joint health and a reduction in their pain [4,5]. Another study published in the Journal of Nutrition found that 80% of ingested hydrolyzed collagen protein ends up in connective tissue structures such as cartilage, tendons, and ligaments [6].

Directions: Take 1-2 tablespoons (about 5-10 grams) in your post-workout shake, mixed in your morning tea/coffee, or before bed.

These above remedies are meant to help ease the discomfort of back spasms. It is important that anyone dealing with back pain work with a professional to find the root cause of their back spasms. If back spasms persist then please seek out your doctor of physical therapist for a more thorough medical diagnosis.

Resources
[1] Suedfeld, P.; Turner, J.W.; Fine, T.H. (1990) Hormonal Changes Associated with Restricted Environmental Stimulation Therapy; http://link.springer.com/chapter/10.1007/978-1-4613-9701-4_6
[2] Dirk van Dierendonck & Jan Te Nijenhuis (2005) Flotation restricted environmental stimulation therapy (REST) as a stress-management tool: A meta-analysis; http://www.tandfonline.com/doi/abs/10.1080/08870440412331337093
[3] Effects of flotation therapy on relaxation and mental state; (2007) Chinese Medical Journal; http://www.xinli110.com/english/PsychEdu/Psychology/Research/200702/15375.html
[4]Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002
[5] The experience of flotation-REST (Restricted Environmental Stimulation Technique: Consciousness, Creativity, Subjective Stress and Pain; http://www.diva-portal.org/smash/record.jsf?pid=diva2%3A598195&dswid=-8401

The post 3 Holistic Remedies for Back Pain appeared first on Invictus Fitness.

3 Holistic Remedies for Back Pain
Written by Nichole Kribs

Unfortunately, most of us have experienced some type of back discomfort. Whether it is from training, sitting at a desk all day, a car accident, a freak accident (the list goes on), many of us have experienced some type of back spasm. A back spasm can happen suddenly and can be extremely uncomfortable and very painful.

What is a Back Spasm?

According to Spine-Health, a back spasm is an involuntary contraction of a muscle that can cause a great deal of pain. This involuntary contraction can be caused by a traumatic event, accident or inflammation and the muscles that support the spine go into a spasm. This leads to pain and loss of range of motion, which can severely limit movement of any kind. Does this sound familiar?

Why Pills Should Not be Your Long Term Pain Solution

If you look at most medications, both prescription and OTC, most of them deal with treating the symptoms, not the cause, and most have harmful or dangerous side effects that could be just as bad or worse than the original problem.

Take Ibuprofen, for example, which is used to “treat” pain, that pain is usually an underlying symptom of something else. So, when we pop pills, we’re usually just masking one of the symptoms and not addressing the root cause like your injury or overuse tendonitis, or the pinched nerve in your shoulder, so it never actually gets better.

Besides keeping you from being a better athlete, NSAIDs, anti-inflammatory, and over the counter pain medications have been linked to not only G.I. and cardiovascular problems – which many of us already know about – but also bone and tendon weakening – something many may not know. So, when you take NSAIDs for tendonitis or other chronic pain, which means you’re taking multiple pills per day for long periods of time, you are actually weakening the exact thing you are trying to fix! NSAIDs – Ibuprofen, Advil, etc. – have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply (Greene)

Try One or All of These Holistic Pain Remedies Instead

#1 – Epsom Salt Bath

I love me some epsom salts. This mineral compound of magnesium and sulfate can help reduce inflammation, which is a key component in helping back spasms calm down. A key part to allowing our bodies to recover is to get our bodies and minds relaxed. Taking a few minutes out of the day to totally disconnect and soak is a great way to relax, both mentally and physically.

Here’s how to make your bath time the ultimate experience for relaxation and recovery:

1. Run your bath water as hot as you can stand it.
2. Add 2 cups of epsom salts. Epsom salt is a pure mineral compound of magnesium and sulfate.
3. Add 10-15 drops of essential oil. Using essential oils in your bath can help relax and calm you. I, personally, am a big fan of lavender but other essential oils, like arnica and peppermint, are great for helping with muscle soreness. Adding some drops of essential oils, like lavender, can help relax you by calming the parasympathetic nervous system, increasing blood circulation and reducing stress. Plus, your bath will smell so lovely!
4. Soak for 12-15 minutes which will allow your skin to absorb depleted magnesium levels from strenuous training. Epsom salt also helps reduce inflammation, which is great for athletes trying to recover quickly and effectively.

#2 – Float Tank

If the logistics of manipulating your body to sit in a bathtub are too painful with your back spasms, then try getting yourself to a Float Spa to lay in a float tank. Soaking in water with a literal ton of magnesium dumped into it, making you float like you’re in the Dead Sea, along with sensory deprivation can help a tremendous amount in relaxing the muscles to reduce spasms.
Whether you are feeling stressed out, suffering from back pain or just plain curious, flotation therapy could be a positive experience that everyone should try out at least once.

By default, the inside of the tank is pitch black and soundless, providing a complete sensory deprivation experience. (I say ‘by default’ because some places will play massage/spa-type music for you by request.) Now, floating around in a pitch black silent tank might seem like a terrifying thing for people who are claustrophobic; the tank size is designed to fit an average sized man with outstretched arms, so it’s not very big. But for the rest of us, it can actually be quite the relaxing experience.

How Floating Helps with Pain Management

In 2005, the results of a meta-analysis study showed that floating has positive effects on physiology (e.g., lower levels of cortisol, lower blood pressure), well-being, and performance [2]. The claim of the release of endorphins (or more specifically, beta-endorphins) is still up in the air. Some preliminary studies have suggested that flotation therapy can facilitate the release of beta-endorphins in the brain, which can induce a euphoria state in humans and help with pain reduction [3]. Other studies, however, have found that endorphin levels are not affected by flotation, even though subjects did experience a reduction in pain [4]. Non-scientifically speaking and from personal experience, floating literally takes all the pressure off the joints, including the back, which alleviates pain.

#3 – Castor Oil Pack

Castor Oil can help improve function of the lymphatic system by penetrating deep into the tissue. The improved circulation of the lymphatic system means that it can better clean out toxins and decrease adhesions that your body is dealing with, particularly in the area of your spasm. Placing a castor oil pack, coupled with heat, on the affected area can help improve circulation, clean out toxins and improve range of motion by creating some movement in the tissue.

Here is how you can create your own castor oil pack:

1. Place a good amount of Cold Pressed Castor Oil (¼-½ cup) on a 100% cotton or wool cloth
2. Place the cotton or wool saturated cloth on the affected area
3. Use plastic wrap to secure the cloth on the desired area, then wrap around your body so it stays in position
4. Place a towel on top of the plastic wrap (this protects the plastic wrap from melting)
5. Apply a heat source (heating pad or hot water bottle) on top of the cloth
6. Lay in a relaxed position for 45-60 minutes

Still Looking for Pill Assistance? Try Some Supplements First!

Our resident supplement guru, Coach Calvin Sun, recommends these three supplements, in combination, to address joint and inflammatory pain.

Curcumin

Curcumin is a compound typically found in turmeric. Research has found curcumin to be a potent anti-inflammatory as well as have antioxidant properties [1]. Curcumin by itself tends to have poor bioavailability so it’s best to pick a curcumin supplement that includes piperine to increase absorption or, for even better results, a phytosome form of curcumin such as Meriva. One study found that a 2-gram dose of Meriva had comparable pain relieving effects as a 1-gram dose of acetaminophen without the concern of liver toxicity [2]. I recommend Thorne Research’s Meriva capsules.

Directions: Take 1-2 capsules (500-1000 mg), twice per day with a meal that contains fat if possible.

Fish Oil

Numerous studies have found that supplementing with fish oil produces a variety of health benefits including reduced inflammation, improved blood lipid profiles, cardiovascular disease prevention, and even improved cognitive function. In terms of joint health, research has found that fish oil can help reduce joint pain in patients with osteoarthritis and rheumatoid arthritis [3].

Directions: Take 1-2 capsules with your curcumin and possibly a second dose of 1-2 capsules with another meal that contains fat.

Hydrolyzed Collagen

Collagen is a special type of protein that is composed mostly of the amino acids glycine and proline. It’s the same protein that makes up your connective tissue structures, like your tendons and ligaments. It’s also the same protein responsible for the health benefits of bone broth. One peer-reviewed study actually found that collagen is so effective in reducing joint pain and assisting with structural repair that even patients with osteoarthritis saw an improvement in their joint health and a reduction in their pain [4,5]. Another study published in the Journal of Nutrition found that 80% of ingested hydrolyzed collagen protein ends up in connective tissue structures such as cartilage, tendons, and ligaments [6].

Directions: Take 1-2 tablespoons (about 5-10 grams) in your post-workout shake, mixed in your morning tea/coffee, or before bed.

These above remedies are meant to help ease the discomfort of back spasms. It is important that anyone dealing with back pain work with a professional to find the root cause of their back spasms. If back spasms persist then please seek out your doctor of physical therapist for a more thorough medical diagnosis.

Resources
[1] Suedfeld, P.; Turner, J.W.; Fine, T.H. (1990) Hormonal Changes Associated with Restricted Environmental Stimulation Therapy; http://link.springer.com/chapter/10.1007/978-1-4613-9701-4_6
[2] Dirk van Dierendonck & Jan Te Nijenhuis (2005) Flotation restricted environmental stimulation therapy (REST) as a stress-management tool: A meta-analysis; http://www.tandfonline.com/doi/abs/10.1080/08870440412331337093
[3] Effects of flotation therapy on relaxation and mental state; (2007) Chinese Medical Journal; http://www.xinli110.com/english/PsychEdu/Psychology/Research/200702/15375.html
[4]Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002
[5] The experience of flotation-REST (Restricted Environmental Stimulation Technique: Consciousness, Creativity, Subjective Stress and Pain; http://www.diva-portal.org/smash/record.jsf?pid=diva2%3A598195&dswid=-8401

The post 3 Holistic Remedies for Back Pain appeared first on Invictus Fitness.

Over-Under Hip Opener
Video by Nichole Kribs

We love this drill – borrowed from Eric Cressey – because it focuses on much-needed hip mobility, includes unloaded spinal flexion, and it truly is a catch-all drill to get the entire body integrated in a mobility challenge! This is great for coaches to add into group training warm-ups and individuals training alone should give it a try if they are looking for a little something different to prep for squat day.

Also Check Out…

Shoulder Blades Should Slide & Glide

Treating Upper Cross Syndrome For Dummies

Our Top 5 Must Have Mobility Tools

The post Over-Under Hip Opener appeared first on Invictus Fitness.

Over-Under Hip Opener
Video by Nichole Kribs

We love this drill – borrowed from Eric Cressey – because it focuses on much-needed hip mobility, includes unloaded spinal flexion, and it truly is a catch-all drill to get the entire body integrated in a mobility challenge! This is great for coaches to add into group training warm-ups and individuals training alone should give it a try if they are looking for a little something different to prep for squat day.

Also Check Out…

Shoulder Blades Should Slide & Glide

Treating Upper Cross Syndrome For Dummies

Our Top 5 Must Have Mobility Tools

The post Over-Under Hip Opener appeared first on Invictus Fitness.

The Power of the Mind
Written by Nichole Kribs

Webster’s Dictionary defines consistency as the agreement or harmony of parts or features to one another or a whole.

Consistent is a word that describes the podium finishers at the most recent CrossFit Regionals.

You see, especially from the Regional champions, how consistent their approach is to every event. That consistency helped them crush personals bests, outperform what they did in training, and dominate the competition in their Region. This also goes for all the athletes who qualified for Games, not just the 1st place finishers. The level of competition has rapidly improved and to make it to Games you must be the best out of the best.

But how do you enter the upper echelon of the sport?

How do you become one of the best, then beat the best at their own game?

One of the biggest things that can have the greatest impact is the mindset of an athlete. A mindset that expects you to play your game consistently will always be the one that prevails.

The best athletes head into competition without the assumed expectation that they will be on the podium at the end of the weekend. Even if they’ve been there before. Even if they’ve outperformed their competition in the past. They know they have to perform and do so consistently throughout the weekend to have a shot.

Here is where consistency with the mind is crucial.

You must play your own game.

Even when the stakes are high, you must continue to play your own game. This doesn’t mean that you ignore what your competition is doing. No, not at all. Instead, you have confidence in your abilities and rise to play your full potential and beyond.

It takes consistency in thought to overcome feelings of doubt, unworthiness and, instead, consistency with mindset in thinking that you BELONG on that competition floor. That you belong at Games. That you are one of the best.

This doesn’t mean that if you just think about being at Games then you will be there. These athletes live their truth. They eat, breathe and live training for Games and they pass check marks along the way. They come in top 3 at local competitions, come in top 5 at big competitions, consistently stay on top during the Open and compete with consistency at Regionals. But that finesse of elevating oneself to beat the best in the sport is a craft that takes time and practice to master.

Being consistent in competition, not allowing extrinsic elements to fluster you, and playing YOUR game will help you be your best. That best may be in your garage gym, it may be at a local competition, on the Regionals floor or the arena of Games.

Whatever that ultimate test looks like for you, know that once you’ve committed to testing your limits then consistency with your mindset will help you be your best amidst the best.

Success starts with having the right mindset.

It doesn’t matter if you are trying to qualify for regionals, start a successful business, or coach a team to a world championship; the psychological principles always remain the same. Mediocre performers quit long before they ever reach their goals and dreams. They allow fear and self-doubt to prevent them from achieving their highest potential.

The common denominator amongst the failures is a lack of mental fortitude and a stagnant mindset. The most successful people in any industry consistently have one thing in common: mental toughness.

In order to transition from average to outstanding, you must invest the time and effort to cultivate an unconquerable mindset. Having the proper mindset is invaluable and requisite for you to be successful in all areas of your life.

Mental toughness can be thought of as your ability to remain focused and persevere when faced with extremely stressful and uncomfortable circumstances.

Mental toughness is not about winning; it’s about not quitting.

Want to learn more about the power of mindset and what it takes to be an Invictus Athlete, or better yet, be successful in general? It starts with mental toughness.

Click the link below to learn more about the mental toughness training tools and strategies used by Invictus Athletes from our book, The Invictus Mindset.

The post The Power of the Mind appeared first on Invictus Fitness.